2-20-20 Lower body focus conditioning

Warm up
3 rounds of:

• 20 banded abductors
• leg swings
• 20 sit ups
• hip opener

Workout
5 rounds of:

• 4 front squats @60% of your 1rm
• 6 lateral side lunges *each side

• 12 banded kick backs *each side 
• 12 glute thrusters

end with tabata 6 rounds 20 secs work 10 secs rest of:

• alternate lunge back w/plate twist
• plate hold overhead w/flutter kicks
• hanging knee raises

Training notes:
Front squats- if you're new to front squat substitute these with DB and do 6-8 reps.